Mackerel is known as a very healthy fish and regular consumption is very good for overall health. It is famous for the heart health benefits it provides and also, known for making the blood clean and fresh. Mackerel is rich in protein and also with some other minerals such as calcium, phosphorous, potassium, selenium and magnesium. Vitamins such as Vitamin A, Vitamin D, Vitamin K, Niacin, Vitamin B12, Vitamin C, Choline and Folate can be found in mackerel fish. It’s a good source of Omega-3 fatty acids and some amount of Omega-6 fatty acids. Mackerel also contains monounsaturated fats.
"Bangda pulimunchi" literally means "a gravy rich in tamarind juice".
This dish is a delicacy with the "bunt community" of Mangalore and surrounding regions.
Its easy to make and very tasty.
Goes well with rice as well as dosas/Indian pancakes.
Serves 3
Ingredients:
Fish (especially sardines or mackerel) - 12 pieces
Onion - chopped lengthwise - 1
Dry Red Chillies - 10 to 12
Coriander seeds - 1.5 tsp
Turmeric powder - 1 pinch
Cumin seeds - 1 tsp
Fenugreek/Methi seeds - 1/4 tsp
Mustard seeds - 1 tsp
Fennel seeds - 1 tsp
ginger garlic paste - 1 tbsp
tamarind - 1 lemon sized ball
Curry leaves - 1 handful
Salt to taste
Oil - 1 tbsp
Method:
Soak the tamarind in water for about an hour and extract the pulp.
Dry roast the chillies, coriander seeds, fennel seeds, mustard seeds, cumin seeds, methi seeds and turmeric
Heat little oil in a pan and roast the onions, ginger garlic paste.
Use little water and grind the tamarind, roasted ingredients and onion, ginger garlic to a fine thick paste.
Now take a heavy bottomed pan, keep on low heat, add oil and the curry leaves.
When they splutter, add the paste, salt and bring it to a boil.
Add the fish and cook for 10 mins.
Serve hot with rice.
Ingredients:
Fish (especially sardines or mackerel) - 12 pieces
Onion - chopped lengthwise - 1
Dry Red Chillies - 10 to 12
Coriander seeds - 1.5 tsp
Turmeric powder - 1 pinch
Cumin seeds - 1 tsp
Fenugreek/Methi seeds - 1/4 tsp
Mustard seeds - 1 tsp
Fennel seeds - 1 tsp
ginger garlic paste - 1 tbsp
tamarind - 1 lemon sized ball
Curry leaves - 1 handful
Salt to taste
Oil - 1 tbsp
Method:
Soak the tamarind in water for about an hour and extract the pulp.
Dry roast the chillies, coriander seeds, fennel seeds, mustard seeds, cumin seeds, methi seeds and turmeric
Heat little oil in a pan and roast the onions, ginger garlic paste.
Use little water and grind the tamarind, roasted ingredients and onion, ginger garlic to a fine thick paste.
Now take a heavy bottomed pan, keep on low heat, add oil and the curry leaves.
When they splutter, add the paste, salt and bring it to a boil.Add the fish and cook for 10 mins.
Serve hot with rice.
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